Saturday 6/18

SKILLS for Saturday 6/18/2022 is the SNATCH

WORKOUT for Saturday 6/18

In groups of 4, for time:
75 back squats, 50 pullups, 25 shoulder-to-overhead (30/45/70kg)
75 front squats, 50 pullups, 25 shoulder-to-overhead (25/35/60kg)
75 overhead squats, 50 toes-to-bar, 25 shoulder-to-overhead (20/25/50kg)
75 hang cleans, 50 toes-to-bar, 25 shoulder-to-overhead (15/20/40kg

Only one athlete (two if team of four) working at a time and the barbell cannot touch the ground otherwise cash out a team set of 20 burpees per violation.

Post score to whiteboard.

WATCH: This workout from a DECADE ago at what was essentially Semifinals for the CrossFit Games

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Friday 6/17

WORKOUT for Friday 6/17/2022

for time:
1km run
2k row
300 double unders
1km run

Post times to whiteboard!

WATCH:

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Thursday 6/16

SKILLS for Thursday 6/16/2022 is the SQUAT

CompEx for Thursday 6/16

snatch complex, ergs + toes-to-bar + wall ball, single-leg strength accessories

CONDITIONING for Thursday 6/16

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Wednesday 6/15

WORKOUT for Wednesday 6/15/2022

1:30 of work, :30 of rest
a. DB step-over, 2×20/35/50lbs to 12/20/24″
b. calorie row
c. wall walk

Repeat for five total cycles. Post total reps & calories completed to whiteboard!

WATCH:

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Tuesday 6/14

SKILLS for Tuesday 6/14/2022 is SHOULDER-TO-OVERHEAD (press, push press, jerk)

GYMNASTICS for Tuesday 6/14

levers, scales, forearm prep, muscle-up development, HS floaters

OLYMPIC WEIGHTLIFTING for Tuesday 6/14

midline development, bologna snatch + snatch, bologna clean + clean + jerk, front squats + accessories

CONDITIONING for Tuesday 6/14/2022

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Monday 6/13

Check out the article The Seattle Times wrote! Features a certain gym you may go to…

WORKOUT for Monday 6/13/2022

BELLA COMPLEX

every :90 x 12 sets for max load:
clean + jerk +front squat + jerk

then

30 muscle-ups for time

Can modify to 100 pullups or 100 chest-to-bar pullups or 50 bar muscle-ups. Post time to whiteboard!

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Sunday 6/12

Who’s ready for IN-PERSON yoga classes at the gym?

YOGA for Sunday 6/12/2022

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Saturday 6/11

PARTNER WORKOUT for Saturday 6/11/2022

for time:
100 calorie row
80 wall ball, 8/14/20lbs
60 MB situps, 8/14/20lbs
40 box jump overs, 12/20/24″
20 muscle-ups

You and your partner must alternate every rep (except on the rower where you’ll alternate every 10 calories). Post time to whiteboard!

WATCH:

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Friday 6/10

WORKOUT for Friday 6/10/2022

“NICOLE”

5 rounds for time:
400m run
15 overhead squats, 20/35/50kg

Post time to whiteboard!

GYMNASTICS for Friday 6/10

hand/wrist/elbow accessories, headstand practice, handstand shaping, and false-grip work

WATCH: It’s the last weekend of Semifinals before the CrossFit Games!

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Thursday 6/9

SKILLS for Thursday 6/9/2022 is BENCH PRESS

CompEx for Thursday 6/9

double kettlebell overhead squats, snatch complex then

“GRIP & RIP”

4 rounds for time:
18/25 calories
10 toes-to-bar
8 burpee deadlifts, 2×20/35/50lbs
6 Devil’s press, 2×20/35/50lbs

finish with shoulder accessory work

CONDITIONING for Thursday 6/9

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